For TimeMetconBenchmark
Twisted Biscuit
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
20 calAssault Air Bike
15Deadlift
Bodyweight
10Handstand Push-Up
5Burpee Pull-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike to maintain energy for the subsequent movements.
- 2For deadlifts, focus on form over speed; keep the back straight and lift with the legs.
- 3Keep handstand push-ups controlled; if you struggle, consider performing pike push-ups instead.
- 4For burpee pull-ups, practice your transitions; efficient movement will save time.
- 5Break the total reps into manageable sets, especially for the handstand push-ups.
Safety Considerations
Technical Focus
Ensure proper form in deadlifts to avoid back injury.
Recommended Warm-Up
General Cardio:
- 2 min easy Assault Air Bike - 2 min
Mobility:
- Shoulder Stretch - 1 min each side
- Hip Flexor Stretch - 1 min each side
- Chest Opener Stretch - 1 min
Activation:
2 rounds- 10 Bodyweight Deadlifts(Focus on form.)
- 5 Pike Push-Ups(Keep hips high.)
- 5 Burpees(Focus on a smooth transition to the pull-up.)
Scaling Options
Intermediate
Reduce deadlift reps and modify handstand push-ups.
- 1
deadlift
Reduce to 10 reps.
- 2
handstand push up
Modify to pike push-ups.
Scaled
Decrease reps and simplify movements.
- 1
deadlift
Reduce to 5 reps.
- 2
handstand push up
Perform DB shoulder press.